GRAINS
Ariel Bridenstine Hr 4
Grains
Grains include:
- Wheat
- Barley
- Rice
- Oats
- Cornmeal
- Other cereal grains
Grains make:
- Bread
- Pasta
- Oatmeal
- Cereals
- Tortillas
- Grits
Whole Grains and Refined Grains
The grains group is divided 2 subcategories Whole Grains and Refined Grains. Whole grains are when all parts of the grain are used to make flour. Refined Grains cut out parts of nutrients including:
- dietary fiber
- iron
- and many B vitamins
Explaining the ounce, Nutrient, health benefits, food labels, and tips
The ounce is one slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.
Nutrients you need from bread are:
- B vitamins improve red blood cells
- Iron carries oxygen to the blood
- Magnesium is a mineral used in building bones and releasing energy from muscles
- reduce the risk of heart disease
- reduce constipation
- help with weight management
- folate before and during pregnancy helps prevent neural tube defects during fetal development.
Food labels and tips
- Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products
- Color is not an indication of a whole grain
These foods you want to eat:
- brown rice
- buckwheat
- bulgur
- millet
- oatmeal
- popcorn
- quinoa
- rolled oats
- whole-grain barley
- whole-grain corn
- whole-grain sorghum
- whole-grain triticale
- whole oats
- whole rye
- whole wheat
- wild rice